Extra virgin olive oil has the most monounsaturated fat content compared to other vegetable oils (e.g., soy bean oil, sunflower oil, corn oil). It provides clinical health benefits as it reduces both systolic and diastolic blood pressure, reduces blood glucose, and increases insulin sensitivity.
According to Dr Mary Flynn, an Associate Professor of Medicine (Clinical) at Brown University, extra virgin olive oil is the only food that on its own can increase HDL (high-density lipoprotein) particle, reducing the risk of heart disease. Further, extra virgin olive oil prevents the oxidation of LDL (low-density lipoprotein) and provides additional health benefits due to its antioxidants.
Dr Flynn recommends her patients 4 tablespoons of extra virgin olive oil consumption per day (2 tablespoons at lunch, 2 tablespoons at dinner), with the ratio of 1 tablespoon per 1 cup of vegetable—that is, to eat more vegetable, starch, and less meat products (less poultry, seafood, and meat). Breast cancer patients preferred this diet over a lower fat diet and they reported weight loss. Patients also reported that they spent less money on groceries. Dr Flynn has conducted similar studies with people with low socioeconomic status, men with prostate cancers, and in kids to show that healthy meals are easy to make.
Talk to our friendly dietitian for advice to tailor a diet specific to your individual needs. My Rehab Team offers mobile dietetics, exercise physiology, rehabilitation coach, occupational therapy, speech pathology, physiotherapy, and podiatry. For more information, contact 13004MYREHAB (1300 469 734) or email at info@myrehabteam.com.au.
References
Image courtesy of JanPietruszka @FreeDigitalPhotos.net Available at: http://www.freedigitalphotos.net/ (Accessed 23rd of January 2016)
The Mediterranean Diet: The Role of Extra Virgin Olive Oil in Improving Clinical Risk Factors, [online video], 2015, http://thinkgp.us2.list-manage.com/track/click?u=b07f0d88e5fe66de61d5b3283&id=8ecddac0ad&e=19994c4b64, (accessed 23 January 2016)